Thursday 30th July

A. Push up parade!
B. 4 set of 5 mins work – in 5 mins complete 750m row Amrap push ups – rest 2 mins
C. Split stance good mornings 3 sets of 10 (light to moderate load)


Wednesday 29th July

A. Strict pull ups 5 sets of 5+

B. For total reps

1 min knees to elbow
1 min STOH 60/30
2 min knees to elbow
2 min STOH
3 min knees to elbow
3 mins STOH


Tuesday 27th July

With a running clock

100 double unders
50 wall balls
Amrap burpees

100 double unders
30 wall balls
Amrap Kettlebell swings

100 double unders
20 burpees
Amrap wall balls


Monday 27th July

Great job on today’s clean and jerk Team! Some really nice tekkers and some blinding PB’s

Keep up the good work! Strength endurance work tomorrow with a little core work

A. Back Squat – 15 mins to est a 20 Rm – yup that’s right 20 reps unbroken!

B. EMOM 12
1. Ghd sit ups – 12-15
2. 30 Sec Handstand hold


Sunday 26th july

A. 15 mins to est a 1 rm Clean and Jerk for today.

B. EMOM 16 –
1. 2 x Power Clean and Push Jerk @ 70% above.
2. 8-10 Box Jumps

Tuesday 7th july

Back squat – for quality load.

5-5-5-5-5-5-5 – build up across sets, no maxes. If you hit a tough set of 5 in the 3/4/5th set stay at that weight for the remainder.


Monday 6th July

A. Strict pull ups 3 set of max effort – use bands if needed, for 3 sets of 8-10. Or ring rows for 3 sets of 15-20 reps – focus on hollow body, and keeping shoulders tight pulling elbows in to the ribs (for all movements/scales) On the pull up bar – grip should be full with pinky knuckle to the sky, hands no wider than shoulder width and scapular depression held throughout.
B. push up parade!
C. For time – 25 burpee 50 cal row 25 burpee – Emom 5 wall balls (15 min cap)